Call Us: (720) 335-5591

Saturday, January 23, 2016

22
Jan

Saturday, January 23, 2016

Essentials

Strength/Skill:
Warm Up:

  • Midline

Strength:

 

Skill:

WOD:
In Teams of 3 Perform For Time:

  • 150 Pull Ups
  • 150 KB Swings
  • 150 Double Unders
  • 150 Overhead Squat 95/65

*Only one athlete can work on given exercise at a time.  While 2 athletes are at the given exercise, one athlete will row.  Once athlete on the rower completes 12/10 calories athletes must rotate on rower.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Midline

Strength:

3 Sets:

  • Neutral Grip DB Bench Press x 10-15
  • Double DB/KB Bent Over Row x 8-10

Skill:

WOD:
In Teams of 3 Perform For Time:

  • 150 Pull Ups
  • 150 KB Swings
  • 150 Double Unders
  • 150 Overhead Squat 95/65

*Only one athlete can work on given exercise at a time.  While 2 athletes are at the given exercise, one athlete will row.  Once athlete on the rower completes 12/10 calories athletes must rotate on rower.

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Midline

Strength:

A) 2 Sets:

  • Front Rack Walking Lunges x 10 ea.
  • DB Step Ups x 10 ea.
  • Front Rack Walking Lunges x 10 ea.
  • Back Squat x 10

B) 3 Sets:

  • Neutral Grip DB Bench Press x 10-15
  • Double DB/KB Bent Over Row x 8-10

Skill:

WOD:
In Teams of 3 Perform For Time:

  • 225 Pull Ups
  • 225 KB Swings
  • 225 Double Unders
  • 225 Overhead Squat 95/65

*Only one athlete can work on given exercise at a time.  While 2 athletes are at the given exercise, one athlete will row.  Once athlete on the rower completes 12/10 calories athletes must rotate on rower.

Additional:
  • Mobility

Leave a Reply